WORK CAPACITY:
For Time:
1000 Meter Row
1 Mile Air Bike
200 Single-Unders
750 Meter Row
.8 Mile Air Bike
150 Single-Unders
500 Meter Row
.6 Mile Air Bike
100 Single-Unders
250 Meter Row
.4 Mile Air Bike
50 Single-Unders
MONDAY 221114
STRENGTH:
Bench Press 5-5-5-5-5
WORK CAPACITY:
5 Rounds for time of:
10 Bench Press (115/80)
:30 Second Plank Hold
SATURDAY 221112
STRENGTH:
Squat Clean 3-3-3-3-3
WORK CAPACITY:
3 Round for time of:
15 Medball Cleans (20/14)
20 Weighted Sit-ups (20/14)
FRIDAY 221111
WORK CAPACITY:
“Nate”
AMRAP in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (32/24)
THURSDAY 221110
STRENGTH:
Split Jerk 2-2-2-2-2
WORK CAPACITY:
AMRAP in 8 minutes of:
10 Dumbbell Floor Press (50/35)
25 Double-Unders
WEDNESDAY 221109
WORK CAPACITY:
21-15-9 reps for time of:
Chest to Bar Pull-ups
Wall-Balls (20/14)
*Rest 3 mintues*
21-15-9 reps for time of:
Pull-ups
Wall-Balls (20/14)
TUESDAY 221108
STRENGTH:
Back Squat 5-5-5-5-5
WORK CAPACITY:
AMRAP in 10 minutes of:
250 Meter Row
50 Walking Lunges
MONDAY 221107
WORK CAPACITY:
For Time:
10 Deadlifts (315/205)
20 Box Jumps (30/24)
*Rest 3 minutes*
For Time:
10 Deadlifts (315/205)
35/25 Calorie Bike
*Rest 3 minutes*
For Time:
10 Deadlifts (315/205)
50 Toes to Bar
SATURDAY 221105
WORK CAPACITY:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Squat Clean Thruster (95/65)
*200 Meter Run after each set*
FRIDAY 221104
WORK CAPACITY:
Death By Burpee Box Jumps (24/20)
For as Long as Possible:
1 Rep in the first minute
2 Reps in the second minute
3 Reps in the third minute
etc.
THURSDAY 221103
WORK CAPACITY:
AMRAP in 20 minutes of:
7 Squat Snatch (165/110)
14 Ring Dips
21 Pull-ups
WEDNESDAY 221102
STRENGTH:
Front Squat 3-3-3-3-3
WORK CAPACITY:
For Time:
25 Calorie Bike
100 Double-unders
25 Calorie Bike
TUESDAY 221101
WORK CAPACITY:
“The Chief”
Max rounds in 3 minutes of:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
*Rest 1 minute. Repeat a total of 5 cycles*
MONDAY 221031
WORK CAPACITY:
AMRAP in 20 minutes of:
15 Push Press (115/80)
15 Kettlebell Swings (24/16)
15 Box Jumps (24/20)
SATURDAY 221029
WORK CAPACITY:
Buy in: 1000 Meter Row
10 Rounds of:
5 Strict Pull-ups
5 Handstand Push-ups
10 Pistols
Cash out: 1000 Meter Row
FRIDAY 221028
STRENGTH:
Deadlift 2-2-2-2-2
WORK CAPACITY:
AMRAP in 10 minutes of:
20 Dumbbell Deadlifts (50/35)
30 Box Step Overs (50/35) (24/20)
40 Double-Unders
THURSDAY 221027
WORK CAPACITY:
3 Rounds for time of:
800 Meter Run
50 Wall-Balls (20/14)
30 Toes to Bar
WEDNESDAY 221026
STRENGTH:
Power Snatch 4-4-4-4
Hang Power Snatch -3-3-3-3
Hang Squat Snatch 2-2-2-2
Squat Snatch 1-1-1-1
TUESDAY 221025
WORK CAPACITY:
5 Rounds for time of:
15 Box Jumps (24/20)
10 Dumbbell Push Press (50/35)
3 Rope Climbs
MONDAY 221024
STRENGTH:
Bench Press 3-3-3-3-3
WORK CAPACITY:
2-4-6-8-10 reps for time of:
Bench Press (155/105)
Calorie Bike
